Do you feel concerned? When you look at the numbers, it’s not surprising: 95% of French people suffer from stress or anxiety, according to the findings of this 2022 study.
Stress is a physical and emotional response of the body to danger or an unusual situation.
Anxiety, meanwhile, is more of a psychological response characterized by apprehension or worry.
The difference between the two is not easy to grasp. But whether one or the other, they cause significant repercussions on our physical and mental well-being. The immune system, cardiovascular health, and mental health are all similarly affected.
Before turning to medication, what natural remedies can you put in place every day? I invite you to discover 10 natural anxiolytics and tips to better manage stress and anxiety on a daily basis.
Also read | Our tips for choosing the best anti-stress dietary supplement
1. Valerian
The valerian is one of the most well-known plants for its calming and relaxing effects, as well as its benefits for improving sleep quality.
It works by increasing levels of gamma-aminobutyric acid (GABA) in the brain, a neurotransmitter that has a calming effect on the nervous system, as shown by this study.
Practically speaking, it can be taken as extracts, tablets, tincture, or more simply as herbal tea.
When taken as an infusion, its action is more gradual. I recommend taking it for several weeks to see benefits.
2. St. John’s wort
If there is one natural remedy known for relieving mild depression, it’s St. John’s wort (or Hypericum perforatum).
How does it work? It contains active compounds such as hyperforin and hypericins, which act on the nervous system to promote relaxation and improve mood.
This study even concluded that it had fewer side effects than standard antidepressants, so it can be an interesting alternative.
But be careful with this plant. It is particularly known for its drug interactions with antidepressants, oral contraceptives, and others. Talk to your pharmacist to make sure this plant does not interfere with your treatments.
3. Rhodiola
The Rhodiola rosea is a natural anxiolytic known to calm nervous tension, moments of stress, and insomnia, as indicated by this study.
It is considered an adaptogenic plant in traditional medicine. Simply put, it helps you adapt more easily to stressful situations and view them with more perspective.
The active compounds involved? The rosavins and salidrosides present in its composition could potentially act on serotonin (the ‘happiness’ hormone), but also on norepinephrine.
4. Griffonia simplicifolia
This plant native to West Africa would have natural anxiolytic properties.
Its seeds contain a substance called 5-HTP (5-hydroxytryptophan), a derivative of the amino acid tryptophan. The latter is a natural precursor of serotonin.
By increasing serotonin levels in the brain, griffonia-derived 5-HTP could help reduce anxiety and promote a feeling of calm and well-being. That’s what this study concluded, although it was not conducted on humans.
You can find this plant in the form of a dietary supplement.
5. Ashwagandha
Sold as a powder, capsule, or other forms of dietary supplements, ashwagandha is a good ally for fighting stress and anxiety.
Like rhodiola, it is considered an “adaptogenic” plant. In terms of composition, it is thought to be the withanolides contained in its roots that give it these calming and relaxing properties. This review examined its effects.
Add a spoonful of ashwagandha powder to your evening moon milk for a gentle night’s sleep.
6. Hawthorn
Rich in flavonoids and procyanidins, studies have already highlighted this plant’s properties for reducing excitability and promoting a state of calm and relaxation.
It is often found in association with valerian.
7. Lemon balm
Known for its relaxing effects, particularly in cases of painful periods, lemon balm helps combat stress and anxiety.
What’s behind it? The polyphenols and terpenes it contains. It may also help fight sleep disorders, according to this study.
8. Passionflower
Passionflower, or “flower of passion”, has been used for centuries to calm the periods of mild anxiety and to promote sleep onset.
Its mechanism of action is not fully known but is thought to come from the flavonoids and alkaloids it contains.
But while this pretty flower is often taken as a supplement and in herbal tea, few scientific studies to date confirm its effects.
9. CBD
It’s impossible to ignore the success of CBD in recent years. You know, that substance derived from cannabis but without the associated psychoactive effects?
Studies have shown that CBD can promote relaxation and calm by interacting with the endocannabinoid system, which plays a role in the physiological processes of mood and anxiety.
This substance, consumed as oil, drinks, or candies, is still relatively new compared with some compounds and warrants further scientific studies. I nonetheless believe that CBD has a bright future.
10. Essential oils
In addition to plants consumed as supplements or herbal teas, essential oils continue to demonstrate their naturally anxiolytic properties. More than twenty compounds derived from essential oils have been found to have these benefits.
In aromatherapy, many of them share certain common chemical compounds (notably alcohols, as indicated by this study) that give them potential effects on stress and anxiety.
Among them, favor the following, the best known for these benefits:
- true lavender
- Roman chamomile
- ylang-ylang
- bergamot
Since these products are potent and do not produce the same effects in everyone, exercise caution when using them. If in doubt, consult your pharmacist.
My tips for reducing your anxiety
And yes, natural anxiolytic remedies are not limited to ingesting plants. A healthy lifestyle is the foundation for reducing your level of anxiety:
- Exercise modulates the production of hormones such as serotonin, endorphins, and cortisol, acts as a mild antidepressant, and contributes to relaxation.
- A balanced diet, rich in vitamins B and C, magnesium, and zinc, is important for regulating mood and stress. And if you think you are not meeting your daily requirements, vitamin or mineral supplements are available.
- Whether it’s sophrology, box breathing, cardiac coherence, or meditation in mindfulness, scientific studies have already proven their benefits in reducing stress and mild anxiety.
